11 Essential Heart Truths: Ghee vs. Olive Oil—Which Cooking Fat Is Right for You?

5. Antioxidants and Anti-Inflammatory Benefits

Heart health isn’t just about cholesterol. Olive oil, especially in its extra-virgin form, is rich in polyphenols—compounds with robust antioxidant and anti-inflammatory powers. These help protect blood vessels from oxidative stress, lower inflammatory markers, and may even support healthy aging of the heart. Ghee supplies butyrate and vitamins A and E, both with their own antioxidant profiles. While ghee’s overall antioxidant count is lower than olive oil’s, some people find its fat-soluble vitamins contribute to general wellness. Including a variety of antioxidant-rich foods, alongside your fat choice, creates powerful support for your heart’s daily demands.

6. Cooking with Heart: Smoke Point and Food Safety

Besides health effects, practical cooking matters. Ghee boasts an impressive smoke point (up to 485°F), making it a champ for frying, sautéing, and baking at high temperatures without breaking down. Olive oil’s smoke point varies: extra-virgin is best for low-to-medium heat or dressings, while “light” or refined types can be used at higher temps. When oils heat past their smoke point, beneficial compounds degrade, and harmful ones can form. To keep both your food and arteries safe, match the oil to your cooking method. Enjoy ghee for stir-fries or high-heat recipes, and save cold-pressed olive oil for salads, vegetables, or gentle roasting. Small adjustments can maximize both flavor and heart-friendly nutrients.